PRE: Heavy Day

WOD: Part I: 7 Sets:

-1 Deadlift

-1 Hang Clean

-2 Power Cleans

Part II: NFT: 21-15-9: Dips on DBs, x2 Weighted Sit-ups, Cal Bike/Row/Ski

POST: 3 Sets: 1-2 Pegboard Ascents, 16 Alt. Pistols

PRE: Movement Standards

WOD: Partner Day! "The Lou" For time: 44 Rounds:

-4 Wall Balls (20/14)

-4 Pull-Ups

-4 Burpees

-4 DB Snatches (50/35)

POST: Mobility

PRE: 5 Sets, Every 1:30 Complete: 2 Squat Cleans, 4 Push Presses, 6 Dual DB Bent Over Rows *Increase load on barbell each round.

WOD: AMRAP 15:

-60 DU (x2 Singles)

-20 Toes-to-Ring

-10 Deadlifts (185/125)

POST:3 Rounds: 300/250m Row/Ski or 0:45 Bike, 15 GHDSU, 20 Banded Face Pulls